By Ayesha Ayath Aslam
Devices now track our daily steps, but should we compete for higher counts? Is it truly beneficial or healthy? Discover what's best for you with these tips.
Minutes, Steps or Kilometers, measure the ideal amount of walking for your health instead of aiming for the golden standard of 10,000 steps. Bear in mind that measuring depends on your present fitness level, lifestyle and your health goals.
For those under 60, 8,000-10,000 steps daily are ideal; for those over 60, aim for 6,000-8,000. Experts suggest at least 150 minutes of activity per week, (i.e 30 minutes for 5 days). But again, be careful not to strain yourself in the process.
Walking too far, too fast and with too much intensity is harmful for beginners. So start where you are with moderate-intensity walks and gradually increase.
Begin small and gradually increase your steps based on your goals. An expert suggests starting with 500-1000 steps above your current average, maintaining it for 1-2 weeks. Add 500-1000 more steps as you become comfortable.
Be it short walks, or more frequent and intense sessions, the key to reaping the full benefits of your efforts and time, lies in consistency. So, stay committed and incorporate walking in your daily routine for a healthier lifestyle.
Buckle your shoes and prepare your body for the walking exercise, to avoid any issues. Stretch, or warm up exercises (shoulder rolls, arm circles, leg swings, etc) before and after walking or any exercise as a matter of fact, improves flexibility and reduces muscle soreness.
Proper shoes that fit well, prevent blisters and foot/ankle issues. Whereas proper clothing allows necessary free movement of your body. Moreover, taking longer steps (overstriding), bad posture, excessive arm swinging are some things to watch out for. They can be counterproductive.
Walking consistently can aid weight management, improve cardiovascular health, strengthen muscle strength and endurance. Apart from the physical benefits, walking can also boost your mental well-being by combating anxiety, reducing stress and enhancing your cognitive function and creativity. It apparently works for your overall well-being!
Consult your healthcare provider or fitness professional for accurate and personalized recommendations based on your fitness goals (weight loss, muscle strength, etc).